Thai Peanut Tofu Salad

Introduction

If you’re craving something fresh, flavorful, and still 100% bariatric-friendly, this Thai Peanut Tofu Salad is going to be a total game-changer. It’s crunchy, creamy, a little spicy, and full of bold Thai-inspired flavors—all while being low-carb and high in plant-based protein.

This salad brings together tender tofu, crisp cabbage, colorful veggies, and the real star of the show: a creamy peanut dressing with just the right balance of sweet, salty, tangy, and spicy. It’s light enough for a warm day but still filling and nutrient-dense, making it a perfect post-op lunch or dinner option.

Whether you’re in the mood for a salad that doesn’t feel like diet food, or you’re just looking to add more variety to your bariatric meals, this one is a keeper.

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Why You’ll Love This Recipe

• Protein-packed & filling – Tofu provides a solid dose of plant-based protein, which is gentle on the stomach and perfect for post-op meals.
• Keto & low-carb friendly – Every bite keeps you within your macros without skimping on flavor.
• Creamy peanut dressing – Rich, nutty, and absolutely addictive.
• Crisp, colorful veggies – Refreshing, crunchy, and full of fiber.
• Customizable & meal-prep friendly – Make it your own and store leftovers with ease.

This salad tastes like something you’d get at a fancy café, but it’s incredibly simple to make at home—and way healthier.

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My Personal Experience

The first time I made this salad, I was honestly just trying to use up a block of tofu that had been sitting in my fridge a bit too long. I threw together a quick peanut dressing, tossed in whatever crunchy veggies I had, and hoped for the best.

And oh my goodness—I wasn’t expecting to fall in love with a salad like that. It had that bold Thai flavor I always crave, but in a light, refreshing bowl that didn’t weigh me down. I’ve since made it at least a dozen times, tweaking the dressing each time and testing it on friends (even the tofu skeptics loved it!).

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Required Equipment

🥄 Mixing Bowls

You’ll need at least two—one for marinating the tofu (optional but highly recommended), and another for tossing the salad.

🔪 Sharp Knife & Cutting Board

To prep all your fresh veggies cleanly and quickly. A sharp knife is especially helpful for slicing cabbage and tofu neatly.

🍳 Non-stick Skillet or Frying Pan

Perfect for cooking tofu until it’s golden and crisp on the outside but still tender inside.

🥄 Whisk or Small Blender

To blend the peanut dressing until it’s smooth and creamy. A whisk works well, but a small blender or hand blender makes it silky smooth.

🥗 Salad Tongs or Hands

You’ll want something to toss all the ingredients together evenly—clean hands work just fine too!

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Ingredients & Substitutions

• 7 oz extra-firm tofu – Pressed and cubed. This is your protein base.
  Substitute: Tempeh or grilled chicken (if you’re not vegetarian).
• 1 cup shredded red cabbage – For color, crunch, and fiber.
  Substitute: Green cabbage or coleslaw mix.
• 1/2 cup grated carrot – Adds sweetness and brightness.
  Substitute: Zucchini or radish for a different crunch.
• 1/4 cup sliced cucumber – Refreshing and hydrating.
  Substitute: Chopped celery or even bell pepper strips.
• 2 tablespoons chopped fresh cilantro – Brings freshness and a hint of citrus.
  Substitute: Flat-leaf parsley or Thai basil.
• 1 tablespoon chopped peanuts (for garnish) – Adds crunch and ties in the peanut flavor.
  Optional: Omit for a softer texture or use crushed sunflower seeds.

Peanut Dressing

• 2 tablespoons natural peanut butter – Creamy, rich, and savory.
  Substitute: Almond butter or sunflower seed butter.
• 1 tablespoon rice vinegar – Adds that tangy punch.
  Substitute: Apple cider vinegar or lime juice.
• 1 tablespoon soy sauce (or coconut aminos) – Brings umami and saltiness.
  Substitute: Tamari for gluten-free.
• 1 teaspoon sesame oil – Deepens the flavor with a toasty note.
  Optional: Adds great depth but can be skipped.
• 1/2 teaspoon grated fresh ginger – Gives warmth and zing.
  Substitute: A pinch of ground ginger in a pinch.
• 1/2 teaspoon garlic (minced or powdered) – Boosts flavor.
  Optional: Adjust based on your taste.
• Water to thin, as needed – Start with 1 tablespoon and adjust for consistency.

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How to Make Thai Peanut Tofu Salad

1. Prepare the tofu
   If you haven’t already, press your tofu for at least 15 minutes to remove excess water. Then cut it into small cubes.
2. Cook the tofu
   Heat a non-stick pan over medium heat and lightly spray or oil it. Add tofu cubes and cook until golden on all sides, about 8–10 minutes. Set aside to cool.
3. Make the dressing
   In a small bowl or blender, combine peanut butter, vinegar, soy sauce, sesame oil, ginger, garlic, and water. Whisk until smooth and creamy.
4. Prep the veggies
   Shred the cabbage, grate the carrot, slice the cucumber, and chop the herbs.
5. Assemble the salad
   In a large bowl, toss cabbage, carrot, cucumber, and cilantro. Add the tofu and drizzle the peanut dressing on top.
6. Mix and serve
   Toss everything together until evenly coated. Garnish with chopped peanuts and extra cilantro if desired.

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Tips for This Recipe

• Use extra-firm tofu for the best texture. Softer tofu won’t hold up well in a salad.
• Double the dressing if you love it saucy—you can use it as a dip or drizzle for other meals.
• Chill the salad before serving for a more refreshing bite.
• Prep ahead by cooking tofu and chopping veggies in advance for a quick lunch.

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Optional Additions

• Lime juice or zest – Adds brightness and makes it feel even fresher.
• Red chili flakes or sriracha – For a little heat.
• Spiralized zucchini – Bulks up the salad and adds crunch.
• Chopped romaine or spinach – For a fuller base if you’re extra hungry.

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Serving Ideas

• Serve on its own as a complete light lunch or dinner.
• Wrap in a low-carb tortilla for a peanut tofu wrap.
• Top with a fried egg for extra protein and a savory twist.
• Pair with a cold glass of cucumber-infused water for the ultimate summer meal.

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Storage Recommendations

• Store leftovers in an airtight container in the fridge for up to 3 days.
• Keep the dressing separate if meal-prepping to avoid sogginess.
• The tofu may lose its crispness after refrigeration, but it still tastes great.

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Frequently Asked Questions

Can I make this salad in advance?
Yes! Just store the dressing separately and toss everything together right before serving.

Is this recipe okay for early post-op stages?
If tofu and crunchy veggies are well-tolerated by your stage, it’s fine. You can also blend the dressing and eat the tofu alone or with soft veggies like cucumber.

Can I use pre-shredded coleslaw mix?
Absolutely—just make sure there are no added sugars or high-carb ingredients.

What if I don’t like tofu?
Feel free to use grilled chicken, shrimp, or just the veggies and dressing!

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Nutritional Breakdown (Per Serving – Makes 2 Servings)

• Calories: 275
• Protein: 15g
• Fat: 20g
• Total Carbs: 10g
• Fiber: 3g
• Net Carbs: 7g

(Exact values may vary based on brands and substitutions.)

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀